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Weekly Meal Plan -PPCR- Dairy, Gluten, Sugar free – Fun4

Shed fat, building muscle while having a specific diet? Check out how everything’s possible without causing a riot!

This is a weekly meal plan that is dairy, gluten and sugar free using fairly common ingredients. It aims to provide the necessary amount of protein for someone who is moderately active and at the same time aims to lose as much body fat as possible.

The main protein sources are pork, chicken, egg, tuna and dairy with high protein – low fat content. The meat can be substituted with another type without great difference in protein or calorie values except for chicken breast. Chicken breast is way higher in protein and lower in calories than other meat products.

Although we can still use the first two days as preparations days, due to the variety the plan provides, constant preparations are needed during the week. Some days aim to use leftovers from the previous day such as Day 4 breakfast uses previous day corn tortilla from Day 3 or Day 3’s baked rice pudding can be made from the leftovers of Day 1’s Rice pudding.

Chicken roast, mash potatoes, gluten free bread can be all frozen in batches then heated up in the microwave oven during the weekdays as needed. Pork roast, hard boiled eggs can last in the fridge until the next batch is due.

Cooking during the week requires minimal equipment, effort and time yet intends to bring some joy into the menu too. The meal recipes are linked so check them out if needed.

The meal plan is designed for 1.2g/kg protein intake which is between very active (1.6g/kg) and not active at all (0.8g/kg) person. The meals should be separated by a 2 – 3 hour window for optimal protein absorption. The goal here is to lose as much weight as possible while supporting the body with the necessary protein for moderate exercise. Calorie intake is greatly restricted that should create at least 500kcal deficit for a moderately active person easily yet maintain sanity and allow continuity with the plan.

Vegetables – Fruits


Vegetable soup made with preparation day’s chicken or pork roast drippings can last for days in the fridge but can also be frozen in batches and warmed up as needed. Additional vegetables can be cooked in daily if required. For example making a large batch of green bean soup can be turned into a little bit different the next day by cooking in the daily batch some potatoes, then peas the next day. The third day we can add cauliflower then broccoli on the next, and Brussels sprouts the day after. The vegetables can be mixed and matched or pureed if necessary. Adding a spoonful of no fat Greek yogurt to the soup will change their whole meaning and create a brand new dish on the whim. Sprinkling in freshly cut parsley, cilantro or chives will aide us if we desire more variety on the long run.

The soup can be swapped for grilled, steamed or raw vegetables if desired.

Fruits are fairly low in calories but there can be big differences between fruits. Bananas are one of the most energy dense fruits while watermelon and melons in general are on the low end. We can substitute a piece of banana with twice as much melon in weight.

Beetroot is easy to prepare by cooking then rubbing off its skin and it last in the fridge without canning for a week, but its easier to buy. Cucumber can be also pickled, eaten raw, canned or made into cucumber salad.

Green leafy vegetables are welcome addition to any of the meals but oily dressings are not so much.


Fresh pasta recipe - SunCakeMom

Although nowadays there are many options for gluten free pasta this meal plan hasn’t got any pasta included. Mainly because making good gluten free pasta from scratch is a bit of a hassle.

The gluten free bread recipe is somewhat more complicated than just making one from rice flour and also a bit more calorie dense but this way it introduces a bit of nutritional variety.


  • Pork or chicken can be substituted with each other or other meat products.
  • On preparation day, cook large batches of the meals so they will last for the rest of the week.
  • Banana is high in calories and low in volume. Most fruits contain less calories thus provide more volume.
  • In between meal can be substituted with simple protein drinks or protein bars further reducing calorie intake while keeping protein intake up.
  • Vegetable soup can be of any soup made with a variety of vegetables and stock. It can be substituted with roasted vegetables.
  • Add more vegetables for volume as desired.

5’4″ -147lbs / 164cm – 58kg
80g protein intake (1.2g/kg)
4 meals

A medium active woman 164 cm tall and 58 kg of body mass requires about 2,322 calories a day.

5’8″ -170lbs / 176cm – 67kg
92g protein intake (1.2g/kg)
4 meals

A medium active men 176 cm tall and 67 kg of body mass requires about 2,800 calories a day.

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